Your Shoulders and Biceps Will Be On Fire After This Workout

Trainer: Hannah Eden, a trainer and a fitness model in METASHRED EXTREME, the new total-body workout program from Men’s Health that shreds fat and builds muscle.

Benefit: Build strength and endurance in your shoulders and upper arms, Eden says. The static holds extend the amount of time your muscles are under tension, which leads to more significant gains.

Advertisement - Continue Reading Below

Directions:

Perform the following exercises for the prescribed amount of time in the order shown:

Biceps curl, 20 seconds

Holster hold, 10 seconds

That’s 1 round. Do 8 rounds. Rest 1 minute.

Perform the following exercises for the prescribed amount of time in the order shown:

Upright press, 20 seconds

Upright press hold, 10 seconds

That’s 1 round. Do 8 rounds. Rest 1 minute.

Perform the following exercises for the prescribed amount of time in the order shown:

Bent-over row, 20 seconds

Bent-over row hold, 10 seconds

That’s 1 round. Do 8 rounds.

Markham HeidMarkham Heid is an experienced health reporter and writer, has contributed to outlets like TIME, Men’s Health, and Everyday Health, and has received reporting awards from the Society of Professional Journalists and the Maryland, Delaware, and D.C.

A Part of Hearst Digital Media
Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.